Ultimate Pump Workout Routine

Our training articles are always underpinned by research, often detailed at length. But sometimes we ask you to trust us because we know a program works. How can we be certain? In the case of this program, our male staffers, from the pencilneck to the hardcore lifter, gym-tested it. Lo and behold, a month later, our editors were sporting arms cocked-and-loaded enough to hold a casting call for Planet of the Apes in our conference room. So here’s what to do, short and sweet. Now go apeshit in the gym.

* Do two sets with pins set in the top half of the range of motion.

On the third set, remove pins and do full-range reps.
** Choose a weight heavier than that which you can lift for one rep and have a partner help you force-rep the positive portion of the exercise while you resist the negative portion on your own. After completing the third set, strip the weight and rip out as many as you can unassisted.

[dagger] Load a bar with 10-20-plus pounds more than you can lift for 4-6 reps of normal barbell curls. Sit on a flat bench and rest the bar